Native Foods & Recipes

The Three Sisters: Corn, Beans & Squash

Many tribes throughout North America and South America traditionally had well kept gardens that consisted of vegetables such as corn, beans and squash known as the Three Sisters. All three seeds were planted together in a small mound. The corn stock grew tall and allowed the beans to climb while the squash covered the earth acting as a weed barrier and kept shade and moisture in the ground. Corn, beans and squash were harvested in the fall with many ceremonies, tribal dances and feasting would go on for days to honor a good years crop.  Showing the Great Spirit their appreciation and thankfulness.  These three vegetables were also dried and stored away during winter months, allowing the people plenty of food and that no one would go hungry. Like in the old times, before European contact, many  traditional recipes today include one of these ingredients.

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HARVEST SUCCOTASH

• 2 teaspoons mild olive oil
• 1 medium onion, chopped (1 1/2 cups)
• 3 cloves garlic, crushed
• 1 jalapeño pepper, finely chopped with seeds (if you like it hot) or seeds removed
• 1 tablespoon mild chili powder
• 1/4 teaspoon salt
• 2 cups frozen corn kernels, 1 red pepper
• 2 cups frozen baby lima beans or green beans
• 1 cup low-sodium chicken or vegetable broth
Garnish
• 2 tablespoons chopped cilantro (optional)
• 2 tablespoons toasted sunflower seeds

1. Heat the oil in a high-sided skillet on medium high. Sauté the onion 3 minutes then add the garlic and jalapeño and cook 1 minute more or until the onions are soft but not browned. Season with the chili powder and salt.
2. Add the corn, lima beans, chopped red pepper and stock. Bring to a boil. Reduce the heat and simmer 10 minutes.
3. Serve topped with the cilantro and sunflower seeds.

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INDIAN FRYBREAD

As with many cultures around the world, Native Americans have an all-purpose flat bread that is a staple of their cuisine. Dry bread is considered a food of intertribal unity and is made at all powwows. The dough consists of wheat flour, shortening, salt and water, leavened with baking powder. Frybread with honey butter is a specialty at all feasts on the rez. Although considered a "traditional food" fry bread actually evolved in the nid-19th century. Tribes were forced from their homelands onto reservations. The US government provided those on the reservation little more than white flour and lard to eat. The women had to make the best of what was often considered poor-quality rations in reservation camps and the varying availability of government-issued commodities. They thus created fry bread.

2 cups all-purpose flour
2 teaspoons baking powder
1/4 cup instant nonfat dry milk
1/4 teaspoon salt
Warm water
Vegetable Oil
Honey or powdered sugar                                        

In a large bowl, combine flour, baking powder, dry milk, and salt. slowly add enough warm water to form a workable dough (start by adding 1 cups of water, then more if needed); knead until smooth but still slightly sticky. Cover the bowl with plastic wrap and let the dough rest at room temperature for at least 30 minutes or up to 2 hours. After resting, divide dough into 4 equal pieces.

On a lightly floured surface, roll each piece of dough into a small ball and pat into a flat circle about 8 inches in diameter and 1/4 inch thick (it will puff up a lot); cut a steam vent i the middle of each circle of dough.

In a large, deep frying pan, heat 1 to 2 inches of vegetable oil (enough oil to flat the dough) to 357 degrees F. Fry the dough pieces, one at a time and turning once, for 2 minutes on each side or until golden brown (the bread will puff slightly and become crisp and brown). Remove from hot oil and drain on paper towels. Keep warm until ready to serve.

Use for Indian Tacos (see recipe below) or serve with honey or powdered sugar.

Makes 4 fry breads.

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NAVAJO TACO

1 pound lean ground beef and/or 1 can beans (I use both)
1 cup diced onion
4 cooked Indian Fry Breads (see recipe above)
1 head iceberg lettuce, shredded
3 tomatoes, diced
2 cups shredded sharp Cheddar cheese
Sour cream and Salsa (optional)

In a large frying pan over medium-high heat, brown ground meat and onions until cooked; remove from heat. Add or heat up chili, kidney or red beans

Place Fry Bread, cupped side up, on separate plates. Layer ground meat, lettuce, tomatoes, Cheddar cheese, and onions onto top of each Fry Bread. Top with sour cream and/or salsa, if desired, and serve open-faced with a fork.

Makes 4 servings.

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MAPLE POPCORN BALLS

1 cup Maple Syrup
2 Tablespoons of Butter
1 teaspoon Vanilla,    1/2 tsp baking soda
1/2  cup   Unpopped Popcorn

In the Homelands of the Ojibwa the maple trees have offered for hundreds of generations plenty of sweet maple syrup. It cooks down to a delicious candy, but is delicate, so watch it.
Pop the popcorn kernels (I use an air popper). Set aside in bowl. In a heavy saucepan put the maple syrup and butter and on medium heat cook to 260~ on a candy thermometer. I don't have a thermometer so I just boil for 1-2 minutes. Might want to stir some so the mixture doesn't boil over. Remove from heat and add the vanilla and soda. Stir well and pour over the popped corn. Coat all of the popped corn with the syrup and shape into balls.

ps. As an option, you can also add 1/2 cup of chopped pecans or walnuts as these add lots of flavor and are good with maple. Enjoy.

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©2007 Marilyn Angel Wynn. All Rights Reserved

Comments

[Trish Amber Mattias]

Hi Angel,
What an amazingly beautiful array of pictures, history and information. I will be visiting all of your sites early and often!!
thanks so much,
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[Angel Wynn]

It's a real pleasure to post these tidbits of information as I like to share my adventures and my passion. Right now am trying out a few more recipes to post in the new year.

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These three vegetables were also dried and stored away during winter months, allowing the people plenty of food and that no one would go hungry.

[Pam Edwards]

Hi Angel,

Just found your delicious recipes which I will try. Thankyou for posting these.

Your websites are so well organized and
very informative. I enjoy reading all of the articles and viewing your photos.

Cheers,
Pam Edwards

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Harvest succoatach is my mother's favorite dish. She loves to eat it. Now that I have the recipe,I'm going to prepare it for her birthday that is in four days.

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